Diabetes management: Holistic ways to manage blood sugar with diet and lifestyle | Health

Alarmingly, over half of these people are still unaware of their diabetes status, which, if left undetected and untreated, can lead to serious health complications, but diabetes is about more than blood sugar levels. control blood sugar; it is a complex confluence of many elements and diabetes care goes beyond the prescription pad with a holistic approach. Recent research has found a link between poor sleep and reduced glucose metabolism and two other very important pillars of comprehensive diabetic management are mental well-being and nutrition such as mindfulness practices, stress reduction strategies possible diet and nutrition and psychological support be as important as insulin. recipes.

In an interview with HT Lifestyle, Dr Nisha, Consultant Dietitian and Nutritionist at Maternity Hospitals in Gurgaon explained, “Diabetes is broadly classified into two types: type 1 and type 2. Type 1 diabetes occurs when the immune system destroys beta cells pancreatic, which are the only cells in the body that produce insulin, a hormone that regulates blood sugar levels. People with type 1 diabetes need daily insulin injections or pumps. Type 1 diabetes mainly affects children and young adults, accounting for about 5% of diabetes in the adult population. The other 95% of diabetes cases in the adult population are Type 2, which is thought to be caused by a combination of genetic and environmental factors (thinking about food, lack of exercise, obesity and chronic stress). It usually starts with insulin resistance, when cells are unable to use insulin properly, and progresses to diabetes.”

She added, “Another type of diabetes that affects pregnant women is gestational diabetes. Ben’s study has seen the number of women getting gestational diabetes grow over the years. Gestational diabetes is characterized by high blood sugar levels during pregnancy. During pregnancy, a woman’s body will adjust how it consumes glucose to offer more energy to the growing fetus. While some women’s bodies can adjust by manufacturing extra insulin, others may not be able to keep up with the demand. Gestational diabetes can be harmful during and after pregnancy. People with gestational diabetes are more likely to have high blood pressure during pregnancy, which increases their risk of developing the potentially fatal illness preeclampsia.”

Because diabetes is an illness that requires a holistic approach to care, to avoid both acute and long-term consequences, nutritional care for diabetic patients is essential. Dt Nisha simplified the dietary and nutritional intervention that helps manage blood sugar levels –

• Food right in fiber: Fiber slows down how your body digests food and helps control blood sugar levels. Foods high in fiber include vegetables, fruit, nuts, legumes and whole grains. Keep away from processed fruit juices and smoothies as they may contain a lot of sugar which can be harmful to your health.
• Healthy carbohydrates:

Carbohydrates and sugar are broken down into blood glucose during digestion. Sugars are classified as simple carbohydrates, whereas starches are classified as complex carbohydrates. Focus on nutritious and complete carbohydrates such as whole grains, pulses, quinoa, oats and beans.

• Omega 3: Omega-3 fatty acids have been effective in significantly reducing triglycerides and are beneficial for diabetic patients to include in their diet. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. Also, walnuts, chia seeds, edamame are a good source of Omega-3 fatty acids.
• Healthy Fats: Foods high in monounsaturated and polyunsaturated fats can help lower cholesterol. Some foods with healthy fats include avocados, nuts, seeds, olive oil. Make sure you don’t go overboard as all fats are high in calories.

Dr Nisha said, “Apart from including a balanced diet of high fibres, healthy fats, healthy carbs and Omega 3 fatty acids, it is important for women with gestational diabetes to include iron, calcium, folate and other supplements the doctor may have. praises. During digestion, sugars and starches break down into blood glucose. Sugars are also known as simple carbohydrates, and starches are also known as complex carbohydrates.” Focus on healthy carbohydrates, such as:

• Results.
• Vegetables.
• Whole grain.
• Legumes, such as beans and peas.
• Low-fat dairy products, such as milk and cheese.

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

• Heart-healthy fish: Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. These omega-3s may prevent heart disease. Avoid fried fish and fish with high levels of mercury, such as cod.
• ‘Good’ fats: Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:
• Avocados.
• Nuts.
• Canola, olive and peanut oils.

Don’t overdo it, as all fats are high in calories. Alakesh Das, PhD, Research Scientist-Cell Biologist at HaystackAnalytics suggested, “To manage their overall well-being, it is essential for people to adopt certain lifestyle practices to reduce the long-term risk of lifestyle disorders like diabetes. Studies suggest that the basic lifestyle practice you can incorporate into your daily routine is physical activities such as walking, exercise, jogging, swimming or Yoga for at least 150 minutes a week. This will not only help you in weight management but also in regulating hormone levels, improving insulin sensitivity, and improving the immune system.”

In conclusion, he said, “According to the US Department of Health and Human Services it is essential to ensure around 7 hours of sleep each night to rest your mind and body. This will not only help you relax but also manage stress levels and cognitive health, which is one of the root causes of diabetes. Apart from these lifestyle practices, it is recommended to opt for regular health screening to monitor any emerging health issues such as diabetes. Additionally, you are advised to opt for genetic testing to understand your DNA blueprint and genetic predisposition to certain lifestyle diseases like diabetes. This enables doctors to provide you with a personalized care regimen that will help you manage your overall well-being more effectively.”